Hi, my first real post. I am not sure what instrument you play. I have experienced this like you with playing the guitar. I would practice chords and then scales. Do them every day even if it is for 10-15 minutes. As long as you have 2 or 3 days of heavy practice where muscle memory is made and that takes at least an hour minimum. The days of just 10 mins will still help reinforce the muscle memory being made.
Break up any lack of concentration buy alternating between playing chords and scales.
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